Herniated Disk?

Can cause nerve compression syndrome that can be difficult and be painful and difficult to manage.





Symptoms

• mild tingling



• dull ache



• burning sensation



• severe pain which is enough that you are unable to move

Low back

• painful with movement of low back



• sharp pain, numbness and muscle weakness and pain in one leg, hip or gluteals

Neck

• painful with movement of neck



• pain that radiates to the shoulder blade, arm, forearm or fingers



• numbness and weakness to your from your shoulder to the fingers

Onset is gradual and usually have a history of low back and neck pain which gets worse. The majority of cases caused by the nerve compression do not require surgery or medication to heal. But, you still need to watch for red flags. These red flags require immediate medical attention:

• Loss of bowl and bladder



• Loss of sensation to buttocks and perineum



• Trauma or fall with severe pain



• Loss of sensation and muscle weakness

Most cases can be treated with manual therapy [ART, Manipulation], decompression therapy, lifestyle changes and exercises [McKenzie protocol for disc]

Plantar Fascitis

Inflammation of the plantar fascia hurts! When the connective tissue that runs from your heel to your toes gets irritated, it swells and can become painful. Sometimes bone spurs can form on your heel. If you receive the proper treatment for plantar fascitis, you can heal this injury. Some of the causes of plantar fascitis have to do with your foot structure or gait or other tissues like a tight Achilles Tendon. When you walk you pronate and supinate the foot.

• Slap the ground or push off?


• Your foot absorbs the shock of your motion


• This force goes right into the bottom of the foot

Conventional therapy may involve rest, steroid injection and usually requires six weeks to 3 months to heal. Surgery can take even longer.

ART and Graston have shown complete resolution of the plantar fascitis symptoms in 90% of cases. With marked improvement in just one to three treatments. I have seen great results even with patients who have developed chronic plantar fascitis.

ART and Graston protocols work on the foot muscles that become affected by the injury. The muscles that help the foot flex such as the Flexor digitorum Brevis muscle, and the Quadratus Plantae muscle are often involved. They run very deep within the foot and seem to respond to the deep tissue release abilities of these techniques.

1. Structures Involved

• Gastrocnemius/Soleus


• Tibialis Posterior


• Flexor digitorum longus


• Flexor hallucis longus muscle

Any alteration in these muscles will affect the way you pronate and supinate your foot.

2. Repetitive motion

• Worn out shoes?


• structure stressed = inflammation = cross fiber adhesions = friction syndrome = scar tissue formation

3. Follow up with Exercises

• Stretch Gastronemius, Soleus, Tibialis anterior, Hamstrings


• Walk on your toes and heels with feet straight, out and in for 20-30 times


• Calf raises 20-30 times

Active Release Technique

This technique was developed by a Chiropractor Dr Michael Leahy, of Colorado Springs, Colorado.

Essentially, ART is a hands-on soft-tissue technique that can simultaneously locate and break up scar tissue. The power of ART lies in how it combines patient motion with practitioner techniques to release the adhesion's between tissue layers. This process

* restores mobility and relative motion to the soft tissue layers

*increases circulatory function, and

* increases neurological function by breaking restrictive adhesion's.

Effectiveness of Active Release Techniques

There are people who say they are ART certified but are not. So, take the time to check out the certification levels of your ART doctor. ART offers many courses:

• Upper extremity
• Lower extremity
• Spine
• Long nerve entrapment's
• Biomechanics
• Master classes
  

Great book I recommend is "Release Your Pain" by Dr Abelson, DC. Would recommend this!

Healthy eating for Triathletes

1. Which food has the most selenium?

• whole wheat flour [1 cup]
• cousous [1 cup]
• halibut [1/2 filet]
• brazil nuts [1 ounce]

2. Which food has the most magnesium?

• spinach [1 cup]
• halibut [1/2 filet]
• black beans [1 cup]
• buckwheat flour [1 cup]

Which has the most Vitamin C?

• Sweet red pepper [1 cup]
• papaya [1 whole]
• strawberries [1 cup]
• orange [1 whole]

4. Which food has the most calcium?

• nonfat yogurt, plain [8 oz]
• skim milk [1 cup]
• ricotta cheese [1 cup]
• spinach [1 cup]

5. Which food has the most sodium?

• miso soup [1 cup]
• salt [1tsp]
• sauerkraut [1 cup]
• McDonalds quarter pounder

6. Which food has the most fiber?

• barley [1 cup]
• whole wheat flour [1 cup]
• broccoli [1cup]
• blueberries [1cup]

7. Which food has the most potassium?

• potato [medium]
• banana [1 large]
• raisin [1 cup]
• cucumber [1 large]

8.Which food has the most iron?

• black beans [cup]
• white mushrooms [1 cup]
• clams [3 oz]
• prune juice [1 cup]

Answers: For more detail email me @ lauriebuob@gmail.com

1. brazil nuts. Selenium assists the activity of enzymes in the body.

2. Buckwheat flour. Magnesium assists with muscle and nerve function.

3. Red peppers Vitamin C is an antioxidant that fights free radicals and damage to cells. It also helps your body absorb iron.

4. Ricotta. Calcium necessary for building bones, also needed for nerve and muscle function, blood clotting ad blood pressure

5. Miso soup; Salt is related to high blood pressure, heart attack and stroke. It is also an important electrolyte that should be replaced after exercise greater than 1 hour.

6.Barley. Fiber reduces the rise of heart disease, decreases cholesterol and helps regulate bowl movements.

7. Raisins. Potassium is needed for heart contraction, it is an electrolyte that assists in preventing muscle cramps, and can help counteract salt affect on Blood pressure

8. Clams. Myoglobin carries the iron to our muscles. If not enough iron is consumed and/or absorbed, you may feel fatigue during exercise, which will cause you more time to recover post exercise

Tip for the Week...Muscle cramps how to aviod!

Muscle cramps and dehydration can occur from a combination of hot and humid weather conditions as well an improper hydration. To avoid these heat-illness related symptoms drink lots of fluids 2 hours prior to activity, as well as throughout the activity. Never wait until you are thirsty to drink fluids!

Graston Technique

Graston Technique another technique I use to treat soft tissue injuries. It has changed the way I practice, increased success rate of my treatments and helped me treat conditions that did not respond well. I have helped several patients with shoulder pain, post surgical knee pain, and back pain. GT allows me to repair and rebuild soft tissue injuries consistently and effectively.



From the Graston site: [http://grastontechnique.com

• Designed to treat any soft tissue dysfunction
• Effective with chronic and acute injuries
• Resolves effects of post-surgical scarring
• Maintain normal activity during treatment

Achilles Tendonitis

Is an inflammation of the achilles tendon. The Achilles Tendon joins the gastrocnemius and the soleus muscles. Initially your symptoms are a dull ache in the tendon after you run.

Improper treatment of Achilles tendonitis can lead to Achilles Tendinosis a chronic condition.

Proper treatment include:
* ART treatments to remove the soft tissue dysfunction
* Ice for the 1st 72 post injury and after a run
* Heat the calf
* Use your TP kit 2 times a day if have or the foam roller to provide some manual therapy

* A Physical Therapy evaluation and treatment plan to correct the problem

Stretching
Strengthening
Balance work